Approved Log My Body Composition + Cycle Log

[the_alcatraz]

Monday Shoulders

1. Dumbbell Shoulder Press: 3 sets of 8-12 reps 15 kg 20kg 30kg
2. Lateral Raises: 3 sets of 10-15 reps 20kg consistent
3. Front Raises: 3 sets of 10-15 reps 15kg consistent
4. Bent-Over Rear Delt Raises: 3 sets of 10-15 reps
5. Upright Rows: 3 sets of 8-12 reps

@nathanwhit44 i like this training but you're recomping we need to see cardio in there

 

[nathanwhit44]

@nathanwhit44 i like this training but you're recomping we need to see cardio in there

Thanks @the_alcatraz i get my cardio in during lunch breaks where I walk for about 4kms everyday (nearly everyday).

Tuesday Chest DAY

Chest
1. Barbell Bench Press: 3 sets of 8-12 reps 60kg 70kg 80kg
2. Dumbbell Flyes: 3 sets of 10-15 reps 17.5kg consistent
3. Incline Dumbbell Press: 3 sets of 8-12 reps 25kg 30kg 35kg
4. Push-Ups: 3 sets to failure
5. Cable Crossovers: 3 sets of 10-15 reps comfortable weight

 

[MUSTANG_18]

Thanks @the_alcatraz i get my cardio in during lunch breaks where I walk for about 4kms everyday (nearly everyday).

Tuesday Chest DAY

Chest
1. Barbell Bench Press: 3 sets of 8-12 reps 60kg 70kg 80kg
2. Dumbbell Flyes: 3 sets of 10-15 reps 17.5kg consistent
3. Incline Dumbbell Press: 3 sets of 8-12 reps 25kg 30kg 35kg
4. Push-Ups: 3 sets to failure
5. Cable Crossovers: 3 sets of 10-15 reps comfortable weight

View attachment 145089

@nathanwhit44 bench press finish off with 20 reps man

whats that meal? chicken?

 

[nathanwhit44]

@nathanwhit44 bench press finish off with 20 reps man

whats that meal? chicken?

Chicken Breast Skewers

 

[stevesmi]

wow that looks really good man I'll have to try that recipe

 

[nathanwhit44]

Wednesday Back day

1. Pull-ups: 3 sets of 8-12 reps
2. row machine : 3 sets of 10-12 reps 60kgs 80kgs 90kgs
3. Lat pulldowns: 3 sets of 10-12 reps 70kg 70kg 80kg
4. Seated cable rows: 3 sets of 10-12 reps 70kg consistent
5. Deadlifts: 3 sets of 8-10 reps 60kg 80kg 90kg

 

[SteveMobsterG]

Liking that plate of food.

 

[JasonPriest]

a very nice meal picture

 

[BodyMonster34]

bro add some steak to that Rice we'll be better

 

[Quadsweep]

you gave me an idea I think I'm gonna do the same recipe but I'm gonna add some shrimp on top of it